The Science-Backed Breath That Instantly Calms You: Dr. Andrew Huberman's Physiological Sigh

Discover the Physiological Sigh, a simple yet powerful breathing technique recommended by neuroscientist Dr. Andrew Huberman to reduce stress and anxiety effectively.

Understanding the Physiological Sigh

Dr. Andrew Huberman, a renowned neuroscientist at Stanford University, highlights the Physiological Sigh as one of the most effective tools for immediate stress relief. This technique involves a specific breathing pattern that can quickly activate the body's relaxation response.

The Science Behind It

When we experience stress, our breathing becomes shallow and rapid, activating the sympathetic nervous system (the 'fight or flight' response). The Physiological Sigh counteracts this by:

• Double Inhale: The first deep inhale fills the lungs, and the second, shorter inhale tops off the air sacs (alveoli), maximizing oxygen intake.

• Extended Exhale: A prolonged exhale through the mouth helps expel carbon dioxide, activating the parasympathetic nervous system (the 'rest and digest' response), leading to a calming effect.

A study published in Cell Reports Medicine found that participants practicing cyclic sighing experienced significant reductions in anxiety and improved mood compared to other breathing techniques and mindfulness meditation .

How to Perform the Physiological Sigh

1. First Inhale: Breathe in deeply through your nose.

2. Second Inhale: Take a shorter, quick inhale through your nose to fully inflate your lungs.

3. Exhale: Slowly and fully exhale through your mouth.

4. Repeat: Perform this cycle 1–3 times or as needed to alleviate stress.

🎯 When to Use It

• During moments of acute stress or anxiety.

• Before high-pressure situations like public speaking or exams.

• To unwind after a hectic day.

• Anytime you need a quick mental reset.

Breathe Away Stress: The Physiological Sigh Technique

1. Deep Inhale: Slowly breathe in through your nose until your lungs are about 80% full.

2. Quick Top-Off Inhale: Take a rapid, short inhale through your nose to fill your lungs completely.

3. Long Exhale: Exhale slowly and completely through your mouth.

4. Repeat: Perform 1–3 cycles to experience immediate relaxation.

Final Thoughts

The Physiological Sigh is a quick, accessible, and scientifically validated method to manage stress and promote relaxation. Incorporating this technique into your daily routine can enhance your overall well-being.

Watch Dr. Andrew Huberman explain himself here